You asked and we listened! We're excited about our next movement seminar, Olympic Lifting!

Jon Gilson (Former USA Weightlifting Club Coach, Former CFHQ Seminar Staff, Founder of Again Faster Equipment, and current CFCL Coach) will take a group of 15 athletes through the Clean & Jerk and the Snatch, with the objective of measurably improving your lifting abilities.

Athletes should be familiar with the Clean, Jerk, and Snatch, and have at least 1 year of CrossFit experience prior to enrolling in the course. A maximum enrollment of 15 athletes will be kept in order to ensure ample coaching time for each participant, and spots are available on a first-come, first-served basis. Due to the limited nature of the Seminar, no refunds will be given.

We believe in providing our athletes with a program that is going to give them lasting results. The Athlete's System is a 90-day coaching, accountability, and support experience that has the potential to change your life. You'll learn to take control of how you eat to improve body composition and performance, while still eating the food you love.

Nothing compares to surrounding ourselves with people who share our goals--that's why we love CrossFit! It inspires us to continue to strive when we share the struggle with others. This is a group program, so you'll be learning with and supported by a team of fellow athletes who share your goals and dedication.

3 InBody Scans - Before, at 6 Weeks, and After

Personalized macro goals every week.

Self-tracking, eat the food you love.

Weekly check-ins with coaches to keep you on track.

Facebook group to ask questions and seek out advice and resources from coaches and fellow athletes.

At The Athlete's System Kick Off on Sunday, November 5th, we teach you why the system works and how it will work for your specific goals.

Why now?

Because one of the things we all struggle with is staying on track during the holidays. If you're concerned about losing your progress over the holiday season, this program will give you the accountability, knowledge, and support you need.

We will teach you how to enjoy the holidays without tanking your progress.

Earn your money back! Athletes who sign up for The Athlete's System will receive their money back for each month they are compliant! This means that the athlete meets their macro goals within 5 grams every day of the month, with two days as "cheat days," where the athlete meets their macro goals within 20 gram on those two days.

Everyone is capable of doing pull-ups and toes to bar. So why do we have so much trouble nailing down these gymnastics skills in classes?

Each athlete has a unique set of strengths and weaknesses in:

-technique,-muscle activation, and-mobility

that contribute to these complex gymnastics skills. It not only takes a coach to see these deficiencies and strengths, it also takes dedicated effort over at least 6 weeks to make improvements on them.

Join Coach Rachel, a CrossFit Gymnastics Trainer, for this two-hour clinic covering both strict and dynamic movement in pull-ups and toes-to-bar. You'll learn and practice drills and skills in a small group and following the clinic, you'll receive accessory programming written to meet your unique needs and goals to follow for 6-weeks.

When: Sunday, October 29th from 10 AM - 12 PMCost: $40

Whether you are working towards getting your first strict pull-up or you want to learn how to string together toes to bar and pull-ups in bigger sets and more efficiently, this clinic is for you!

*Limited to 10 athletes.*

***UPDATE***The Pull-up and Toes to Bar Clinic is full!If you would like to be added to the waiting list, please email Coach Rachel at rachel@crossfitcityline.com

For 5 weeks, starting September 25, Coach Cassi will lead a lucky group of women on a journey through the world of weightlifting. They'll squat. They'll lunge. They'll press. They'll sweat. They'll use chalk. They'll get STRONGer!

This small group will meet 2x/week (for 5 weeks) on Mondays and Wednesdays from 8-9PM. On both days Betty's will lift and on one day they'll also do some fun conditioning. Betty's CAN be mixed with regular CrossFit WODs and is open to CFCL members and non-members. This time around Betty's will also include a third day of workouts and accessory work to be completed at home (no equipment required)!

Want to have fun with the crew at CrossFit City Line? Celebrate our 6 Year anniversary with us! This event is for EVERY member at CrossFit City Line, whether you have been CrossFitting for one week or one decade!

Here's how it works:

1) You sign up.2) We assign you two partners so that you're a team of 3 with 1 beginner athlete, 1 intermediate athlete, and 1 advanced athlete.3) You come to the Internal Team Throwdown and have fun working out with your friends!

We'll have 3 awesome events for you to perform as a team and food after. BYOB!

The CrossFit Open is back! Once a year we, the CrossFit community, gather together to test our fitness on 5 workouts over 5 weeks. Here at CrossFit City Line we will be celebrating our 2nd annual Intramural Opens! 4 teams duke it out to earn the title "Intramural Opens Champion"

This year we will have all new teams, with all new captains! Sign up Now!

What do I have to do?Step 1: Register for the CrossFit Open on games.crossfit.comStep 2: Register for the CFCL Intramural Open HERE by February 12thStep 3: Attend 'Friday Night Lights' every Friday night 2/24-3/24 to throw down and earn points for your team!

Sunday marked the final day our our month long Paleo Challenge! 45 dedicated participants said NO to bread, pasta, cereal, dairy, sugar and processed foods for 4 weeks. In the end, three individuals went above and beyond and gave this challenge everything they had in an effort to improve their health and fitness. Final scores have been tallied aaaaand *******drumroll********

1st PlaceLeslie Leblanc(712 Points)

2nd PlaceRene Canezin(680 Points)

3rd PlaceSarah Pokorny(676 Points)

Congratulations to our top 3 challenge participants! Pick up your prizes at the front desk the next time you're in the gym!

What's next?Once you've fully embraced the idea of dialing in your nutrition, the first step should always be focusing on quality foods. After a solid month of eating real food, I'm hoping you feel great. The next thing to do is to dial in exactly how much food we should be eating. With the help of our inBody scanner as well as 1 on 1 nutrition coaching with your coaches at CFCL, we can get you set on the perfect plan for you and your goals to continue making progress. Reach out to your favorite coach today to set up a consultation!

The 2017 CrossFit City Line Paleo Challenge is HERE! It’s a brand new year and the perfect time to clean up your diet after a long December full of cookies, candies, cakes and libations. Whether you’re completely new to focusing on your nutrition or you’ve been tracking your food diligently for months or even years, we can all use some time to pause, reset, and re-focus on eating quality foods.

What is it?: The Paleo Diet takes our nutrition back to the days of our ancestors. Before hot dogs, potato chips, candy bars, beers and cheeto-dust covered mac and cheese balls, humans were hunter gatherers. Lean meats, nuts, seeds, some fruit, little starch and no added sugar will create the foundation of our program.

“By far, the best I have ever felt inside and out of the gym was when I’ve eaten Paleo while tracking my intake.”-Coach Steve

How does it work?: Every week, we’ll start with 100 points. Based off of what you eat and do, you’ll keep those 100, spend them, and get bonus points. We’ll keep track of our points on a Google Doc that will be sent to you upon registering.There are negative points for eating meals containing unapproved foods and additional points for doing the “little extra” things that can go so far in improving our health and fitness.Weekly scores will be recorded on a Nutrition Challenge whiteboard at the gym.At the end, scores will be added up and our winner will be crowned! Cash prizes, swag and paleo-friendly treats will be rewarded to our top 3 participants.We’ll start and finish the challenge with a benchmark workout so you can see for yourself the major impact that eating whole foods for a sustained period can have on your fitness.

**Use our brand new InBody 270 body composition scanner to see when you lose fat and gain muscle and see how your body changes during the challenge!

Special Deal for Nutrition Challengers 2 scans (normally $50) for the price of 1, $25! One at the beginning and one at the end! Register for your InBody scan on the whiteboard

When does it start?: On Sunday, January 22nd we will be hosting our Nutrition Challenge kick-off. Attend the 8am or 9am class and stick around afterwards for some free food provided by Paleo Power Meals as well as a short Whiteboard discussion about the challenge as well as a Q&A session to answer any and all questions you might have about the paleo diet or the challenge itself. The challenge will last 4 weeks and we will re-test our workout on Sunday Febraury 19th. If you can’t make it to the kick-off, no worries! Complete the workout on Monday on your own and you’ll be good to go.

Who will be doing the challenge?: Well for starters, I(coach Steve) will be right there with you the entire time! This will be the 5th Paleo Challenge I’ll have participated in and even though I plan on continuing to track all of my food and try to eat the right amount for my activity level, I know for a fact that returning to whole, quality foods is the best way to kick off the new year. By far, the best I have ever felt inside and out of the gym was when I’ve eaten Paleo while tracking my intake. If you’re currently, or have done Macros with one of our coaches at the gym, I would still HIGHLY recommend participating in the challenge.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat”-Greg Glassman, Founder CrossFit Inc.

The 2017 CrossFit Games Open is just around the corner. For many CrossFitters around the world, that means it’s game time and one of the most fun times of the year. For the 5 weeks of The Opens, we pursue our own version of greatness and step up to the tests that CrossFit HQ unveils.

We’re 1 year fitter and 1 year closer to...top 100? Top 1,000? Rxing every workout? Whatever your White Whale, the Open is our happy hunting ground.

But, if you’ve done The Opens before you may know the feeling of having a workout leaving you in the dust. You didn’t get to warm up right. Your adrenaline and emotions were off the charts. You went so fast on the first rounds but didn’t save any for the end. Now you want to retest.

We’ve all been there. The Opens workouts are no joke. They are hard physically and mentally because we care about our performance and doing our best. Knowing how to approach and systematically plan will help you get your best score the first time you do the workout.

That’s why we created the Opens Prep Course.

If you plan on participating in this years Opens and the CFCL Intramural Opens, this is a program you should do.

What you will be better at: Stop feeling like you were left in the dust. We will teach you the system of how to plan to succeed, while deliberately and mindfully approaching workouts to maximize your score and results. You’ll know how to give your best.

Do you have to be a competitor or advanced? No. If you plan on participating in this years Opens and the CFCL Intramural Opens (insert link to old intramural opens page here or facebook photo album if there’s no CFCL website page), this is a program you should do.

Who is it for? Someone who is going to do the Opens or Intramural Opens and wants to learn the system to maximize their scores and target their training to beat their weaknesses.

"The reason I love a barbell is because I feel strong! When my hands are on the bar I know I'm powerful. I want other women to feel that same amazing feeling and get the same results I've seen from weightlifting." -Coach Cassi

For 6 weeks, starting on January 9th, Coach Cassi will lead a lucky group of women on a journey through the world of weightlifting. They'll squat. They'll lunge. They'll deadlift and pull up. They'll press. They'll sweat. They'll use chalk. They'll get STRONGer!

In the last session of Betty's 7 girls PR'd their 1RM strict press by a cumulative total of 45 pounds and 10 girls PR'd their 5RM deadlift by a cumulative total of 182.5 pounds!

And this time around Barbell Betty's can be paired with our Nutrition Coaching Program! Our usual Nutrition Coaching Program is 1-on-1 for 4 weeks. By adding on the Nutrition Coaching Program to your Barbell Betty's program you'll be getting an additional 2 weeks of Nutrition Coaching! We'll provide you with accountability, a custom plan and a system to get great results along with an awesome group of women to support you through it all!

This small group meets 2x/week (for 6 weeks) on Mondays and Wednesdays from 8-9PM. Betty's CAN be mixed with regular CrossFit WODs. On both days Betty's will lift and on one day they'll also do some fun conditioning.

Barbell Betty's is open to members and non-members. For more information about Barbell Betty's and getting signed up please contact cassi@crossfitcityline.com

"The reason I love a barbell is because I feel strong! When my hands are on the bar, I know I'm powerful. I want other women to feel that same amazing feeling and get the same results I've seen from weightlifting." - Coach Cassi

Barbell Betty's is back!

For 6 weeks starting October 10th, Coach Cassi will lead a group of lucky women on a journey through the world of weightlifting. They'll squat and lunge. They'll deadlift and pull up. They'll press. They'll sweat. They'll use chalk. They'll do all the fun, gritty stuff usually left to the untidy domain of the men. And this time around you'll be able to pair Betty's with our Nutrition Coaching Program!

This small group program meets 2x/week (for 6 weeks) on Mondays and Wednesdays from 8-9 PM. Betty's CAN be mixed in with regular CrossFit WODs. On both days Betty's will lift and on one day they'll also do some fun conditioning.

In the last session of Betty's, 9 women added on the new Nutrition Coaching Program and they saw some major results! Over the course of 6 weeks with Betty's and Nutrition those 9 women lost a total of 36 lbs. and 22" - AND set some big PRs!

And nutrition is back for this session too!

Our usual Nutrition Coaching Program is 1-on-1 for 4 weeks. By adding on the Nutrition Coaching Program to your Barbell Betty's program you'll be getting an additional 2 weeks of Nutrition Coaching! We'll provide you with accountability, a custom plan and a system to get great results along with an awesome group of women to support you through it all!

For 6 weeks starting July 11th, Coach Cassi will lead a group of lucky women on a journey through the world of weightlifting. They'll squat and lunge. They'll deadlift and pull up. They'll press. They'll sweat. They'll use chalk. They'll do all the fun, gritty stuff usually left to the untidy domain of the men - and they'll rock it. And this time around you'll also be able to pair Betty's and our Nutrition Mentor Program together!

This small group program meets 2x/week (for 6 weeks), Mondays and Wednesdays from 8-9 PM. On both days Betty's will lift, and on one day they'll also tackle some fun conditioning. This program CAN be mixed in with regular CrossFit WODs.

Our usual nutrition programs are 1-on-1 for 4 weeks. For this Betty's nutrition special we'll be giving away 2 weeks of nutrition FREE with the Nutrition Coaching program add on. The 4 week program is valued at 169 and you'll get 6 weeks for the same price. We'll provide accountability, your own plan and a system to get great results. Click here for more Nutrition Program Info.

You don't have to do nutrition to do Betty's but when you do, you'll be so pumped about the results.

Every month we ask our members to write your achievements and PR's on the board. Every month we take a little extra time to recognize those members and their accomplishments with a blog post but I wanted to take a moment to say how much inspiration I draw from reading and posting these PR's. Every coach at CFCL(myself included) truly appreciates the tireless effort so many of you put in to each and every workout. From the 5am Pre-Game 400m Run to the very last Open Gym Accessory Burpee, City Liners take their health and fitness to newer heights every day. Your coaches thank you for your effort, your dedication to virtuosity, and for allowing us all to be part of something so special.